Back Exercise · Body Weight

Expand

Bench Pull-Ups

Using a bench as the pulling surface turns the pull-up pattern into something closer to an inverted row, letting the lats and biceps work through a horizontal angle instead of a vertical one. It's a useful option when there's no pull-up bar available, though the resistance is harder to scale up once bodyweight stops being enough. Keeping the body rigid through the pull is what separates a clean rep from one that turns into a shrug.

Go to the movement steps

Also known as: Bench Pullups

Category

Back

Equipment

Body Weight

Target

Lats

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bench Pull-Ups

1. Position yourself under a bar or a sturdy horizontal surface set at chest height.
2. Grip the bar or surface with an overhand grip, hands slightly wider than shoulder-width apart.
3. Hang with your arms fully extended and your body straight.
4. Pull your chest toward the bar or surface by squeezing your shoulder blades together and bending your elbows.
5. Keep pulling until your chin rises above the bar or surface.
6. Lower yourself back down to the starting position with control.
7. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bench Pull-Ups mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

Featured in Curated Workouts

Train the Bench Pull-Ups with structured progression in these complete workout routines:

Level 3 · Advanced 60 Min · ~480 kcal

Pull Day: Deadlift, Barbell Rows & Biceps

6 Days/Wk · 12 Wks · 60 Min · ~480 kcal

Comprehensive posterior chain and back density workout for a thick, wide V-taper.

Barbell & Dumbbells Straight Sets LatsUpper BackErector Spinae

+1

5 Movements

5 Exercises · 3 - 5 Sets per Exercise Start Workout →

FAQ

What muscles does the Bench Pull-Ups work?

The Bench Pull-Ups mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bench Pull-Ups?

You do the Bench Pull-Ups with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bench Pull-Ups?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bench Pull-Ups?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Bench Pull-Ups?

The Band Assisted Pull-Up trains your lats with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.